At one point in college, I was about 25 – 30 pounds heavier than I am now and I’ve managed to maintain the weight loss for about 10 years. Of course, photos of me during that time are very limited but I find any I’ll be sure to update and post a comparison. By eating right, running and doing boot camps I was able to drop the weight and remained active for years with half marathons, triathlons, P90X and most recently CrossFit.
I know exercise is only 20% of the equation for a healthy lifestyle so as I get older I have committed myself to ‘eat clean’ (no processed foods, sugars, etc) at least 80% of the time for overall health. Check out a typical day of clean meals and easy tasty recipes.
Banana Walnut Pancakes & a hard boiled egg
- Banana Walnut Pancakes
- 2 bananas
- 2 egg
- 1 Tbs coconut flour or almond meal
- 1-2 Tbs almond butter
- fresh or frozen blueberries
- 1/4 cup chopped walnuts (can use macadamia or almonds)
- 1 tsp. coconut oil
- Mash bananas in a bowl.
- Add the eggs, coconut flour, almond butter, blueberries, and nuts and whisk until well blended. I use an electric hand held mixer
- Heat a large non-stick skillet over medium heat along with a small pat of coconut oil.
- Pour small discs of batter onto the hot pan (around 3-4″ around). They’ll be easier to flip if you keep them from the edges of the pan.
- Flip when batter loses its “tackiness” around the edges.
- Cook another side slowly over medium heat until fully cooked.
- Reapply oil to the pan after each round of pancakes.
Makes about 4 servings of 3″ pancakes. The average meal is 3 pancakes and 1 egg. I heat up extra blueberries and place on top to create a ‘syrup’ and give me a sweet fix.
Clean Protein Balls – a fraction of the cost of protein energy bars and no mystery chemicals.
- 1 cup of instant oats
- 4 scoops of protein powder (any flavor or brand )
- 3/4 cup of natural almond butter (peanut butter or other nut butter)
- 1/4 cup of water
- 1/4 cup of almond milk (any flavor)
- Knead all ingredients in a large bowl.
- Form into small balls or bars (this can get a little messy)
- Place on tin foil, wax paper or in a container and refrigerate until harden (about 30 mins)
Makes about 8 bars and up to 16 balls
Paleo Stuffed Peppers (Turkey) with kale
- 4 medium bell peppers
- 1 lb lean ground turkey
- 1 medium onion, chopped
- 2 cloves of garlic chopped
- 1 can diced tomatoes, drained
- 1 zucchini, chopped
- 2 eggs
- Spices of your choice (cumin, chili, garlic, salt, pepper, etc)
1. Preheat oven to 375 degrees.
2. Brown meat in large skillet, add onion and garlic and cook 4 minutes, add zucchini and cook another 3 minutes.
3. Remove from heat, add tomatoes, spices, and eggs. Mix well.
4. Cut tops off peppers and scoop out the seeds. Spoon the meat mixture into peppers.
5. Stand the peppers up in a baking dish, and put the extra meat mixture in a second baking dish.
6. Bake in oven 30-40 minutes until well heated and peppers are slightly browned.
7. Remove from the oven and serve.
Makes 4 servings
Stuffed Cranberry Pineapple Chicken and sautéed kale
- Slice lean chicken breast down the middle (cut off any excess fat)
- Stuff each with cranberries, pineapple, and seasoning. Season to your preferred taste – try using black pepper, nutmeg, cinnamon, lemon juice & paprika.
- Top all the chicken with cranberries and pineapple
- Slow bake. Tightly cover pan with foil and bake at 350 for 2.5hrs (you could also bake at 375 for 90min)
Complete in 20 minutes and break up in smaller sets of 25 and run 400 meters for the mile or scale the workout into the half.
It’s fashionable to be fit so eat clean and be active for a healthy lifestyle. What are some of your favorite clean recipes? What’s your go-to workout?